What to eat to see better

With the hours we spend staring at screens, it's normal that you might not be seeing very well... but don't worry, there are some natural tricks that will help you see better and prevent your vision from worsening. Don't believe it? Try the tips and then don't say "we warned you"!

1. Carrots (yes, it's true)
   Rich in beta-carotene , which the body converts into vitamin A — essential for retinal health and preventing dry eyes.

2. Spinach and dark leafy greens
   A source of lutein and zeaxanthin , two antioxidants that protect the eyes from UV rays and blue light. They also help prevent macular degeneration.

3. Blueberries and red berries
   Highly antioxidant, they protect the blood vessels of the eyes and can improve night vision. Ideal in smoothies with collagen protein.

4. Nuts, seeds and oils rich in omega-3
   Essential for eye lubrication and prevention of dry eyes. Flax seeds , chia seeds , and sacha inchi oil are excellent plant-based sources.

5. Eggs (especially the yolk)
   A natural source of lutein, zeaxanthin, and zinc. An excellent breakfast option to support long-term vision.

6. Pumpkin and sweet potato
   Like carrots, they are rich in beta-carotene. They help maintain a healthy cornea and improve vision in low-light environments.

7. Green tea (or an infusion rich in antioxidants)
   It contains catechins , which protect eye tissues and reduce the risk of cataracts. It can be an excellent late afternoon ritual.

8. Matcha or spirulina
   Both have potent antioxidant properties and can be included in functional beverages for eye protection and cellular detoxification.

9. Turmeric
   Curcumin has anti-inflammatory properties that may help in cases of age-related degeneration or chronic eye fatigue.

10. Enough water
    Hydration is also crucial to prevent dry eyes, blurred vision, and eye strain.

Exercise for better vision.

For those who spend the day in front of a screen:
20-20-20 → Every 20 minutes, look at something 20 meters away for 20 seconds.
And reinforce this with ingredients rich in lutein, omega-3, and vitamin A in your diet.

What to avoid to take care of your vision.

(and maintain healthy eyes in the long term)

IN FOOD:

1. Excess sugar
   High blood sugar levels can damage the blood vessels in the retina and increase the risk of macular degeneration and retinopathy.

2. Ultra-processed foods
   Snacks, ready-made meals, processed cookies — tend to be low in nutrients and high in trans fats, salt, and inflammatory additives that affect circulation, including ocular circulation.

3. Refined and fried oils
   They interfere with the absorption of good fats and increase inflammatory processes in the body, which can affect eye lubrication.

4. Excessive alcohol
   It can cause dehydration and impair the absorption of vitamins essential for eye health, such as A and B1.

5. Lack of foods rich in antioxidants
   A lack of nutrients such as lutein, vitamin C, E, and zinc can accelerate cellular aging in the vision.

IN YOUR DAILY HABITS:

1. Too many screens, no breaks.
   The blue light emitted by cell phones and computers contributes to eye strain, blurred vision, and insomnia. In the long term, it can affect the retina.

2. Do not use sunscreen on your eyes.
   Even on cloudy days, continuous exposure to UV light without proper sunglasses accelerates eye damage.

3. Sleeping too little or poorly
   During sleep, the eyes recover and produce tears. Sleep deprivation can cause dryness, redness, and sensitivity to light.

4. Not blinking enough
   When using screens, the number of blinks per minute is drastically reduced, causing dry eyes. It's automatic — and invisible.

5. Ignoring small signs
   Frequent blurred vision, dry eyes, or constant headaches can be signs that something is wrong. Prevention starts with listening to your body.

Adaptogens and medicinal plants for better vision.

Schisandra
A true multi-functional adaptogen. In Traditional Chinese Medicine, it is used to strengthen the liver and eyes. Rich in antioxidants, it helps protect against cellular aging of the vision.

Ideal for inclusion in tonics or adaptogenic drinks.

Reishi

A calming and regenerating adaptogen. Indirectly supports vision by reducing oxidative stress , protecting tissues, and supporting the nervous system, which regulates eye strain.

Excellent in nighttime drinks — like Cacau Relax .

Matcha

Rich in catechins, powerful antioxidants that protect the eyes from blue light and cellular aging.

It can be used in morning drinks, mixed with plant-based protein or with plain plant-based milk.

Amla

An exceptional source of natural vitamin C , essential for macular health and cataract prevention.

Widely used in Ayurveda. Excellent in powder blends with other adaptogens.

Litter

Although best known for its hormonal support, maca balances energy and stamina, which can reduce eye strain caused by stress or sleep deprivation.

Use sparingly, ideal in daytime energy blends.

REVENUES

1. Drink for Better Vision

With Schisandra, Amla and Creativity Protein (with matcha)

Focus, sustained energy, and antioxidant protection for the eyes and nervous system.

Ingredients:

• 1 scoop of Creativity Protein (already with matcha and other adaptogens)

• 1/2 teaspoon of pure beauty ( which contains schisandra and amla)

• 200 ml of plant-based milk (almond, oat or rice)

• 1 teaspoon of almond butter or tahini (optional, for satiety)
  

• 1 handful of frozen blueberries

Instructions:

1. Gently heat the plant-based milk; it doesn't need to boil, just be lukewarm.

2. Place everything in a blender and blend until you obtain a creamy and frothy texture.

3. Drink slowly, as part of your morning ritual.

2. Medicinal Granola for Anti-Fatigue, Visual & Hormonal Support

Perfect to accompany plant-based yogurt or as a snack rich in antioxidants, adaptogens, and healthy fats. Nourishes the eyes, balances the nervous system, and supports female hormones.

Ingredients:

• 2 cups of rolled oats

• 1/3 cup of flax or chia seeds (plant-based omega-3)

• 1/3 cup chopped pumpkin seeds or walnuts

• 2 tablespoons of Relaxing Cocoa

• 1 teaspoon of maca powder

• 1/2 teaspoon of reishi powder

• 1 teaspoon of cardamom

• 1/3 cup raw honey or maple syrup

• 2 tablespoons of coconut oil

• 1/4 cup of goji berries

• 1/4 cup dried blueberries (no sugar)

PREPARATION:

1. Preheat the oven to 160°C.

2. In a large bowl, mix all the dry ingredients (except the dried fruit).

3. In another bowl, heat the honey and coconut oil until melted. Pour over the dry ingredients and mix well.

4. Spread on a baking sheet lined with parchment paper.

5. Bake for 20-25 minutes, stirring halfway through, until golden brown.

6. Remove from heat, let cool, and only then add the goji berries and blueberries. Store in an airtight container. Keeps for up to 2 weeks.